Post-Training and Post-Competition:Post-Training and Post-Competition:

Recovery Habits and TipsRecovery Habits and Tips

Prepare Your Body Nutritionally for Prepare Your Body Nutritionally for Training and RacingTraining and Racing

Good Nutrition Habits Over Time Good Nutrition Habits Over Time Positively Influence TrainingPositively Influence Training

Good Nutrition Habits Over Time Good Nutrition Habits Over Time Positively Influence RacingPositively Influence Racing

Pre-event Meal is not a “Cure-all”Pre-event Meal is not a “Cure-all”

Good Nutritional Habits

Pre-TrainingMonday AM

During TrainingMonday PM

12-16 HoursLater!

Post TrainingMonday PM

FULL!

Poor Nutritional Habits

Pre-TrainingMonday AM

During TrainingMonday PM

Post TrainingMonday PM

3/4 FULL!

24 HoursLater!

Support The Body’s Energy NeedsSupport The Body’s Energy Needs

Consider VolumeConsider Volume Consider IntensityConsider Intensity

““Eat to train, don’t train Eat to train, don’t train to eat.”to eat.”

Year Plan-Eat to TrainYear Plan-Eat to Train

0

10

20

30

40

50

60

Sep-Oct

Nov Dec Jan-Feb

Mar Apr-May

Jun Jul Aug

Carbs

Eat a Well Balanced DietEat a Well Balanced Diet

Carbs:Protein = 4:1Carbs:Protein = 4:1

Carbohydrates Carbohydrates 60%60%

ProteinProtein 15 %15 %

FatFat 25 %25 %

Nutrition Foundations…Nutrition Foundations…

Eat a Variety of Foods from all Food Groups.Eat a Variety of Foods from all Food Groups.

Eat Colorful Foods…Including Eat Colorful Foods…Including RecoveryRecovery..

Eat Early and Often…Including Eat Early and Often…Including RecoveryRecovery..

Drink Early and Often…Including Drink Early and Often…Including RecoveryRecovery..

normalsugarlevel

Carbohydrates are the Primary Carbohydrates are the Primary Fuel Source for SwimmersFuel Source for Swimmers

CarbohydratesCarbohydrates

Secondary fuel for Secondary fuel for easy activitieseasy activities

Primary fuel for Primary fuel for moderate activitiesmoderate activities

Dominant fuel for high Dominant fuel for high intensity activitiesintensity activities

Dan McCarthy, Sport Dan McCarthy, Sport Performance ConsultantPerformance Consultant

2000 cal diet2000 cal diet 3000 cal diet3000 cal dietMilkMilk 33 44FruitFruit 33 4 1/2 4 1/2 VegVeg 2 1/2 2 1/2 2 1/22 1/2GrainsGrains 11oz11oz 18oz 18ozOilOil 1 T1 T 22MeatMeat 5oz5oz 5oz5oz

Example of a 60% Carb DietExample of a 60% Carb Diet

What about What about Protein?Protein?

Builds and repairs musclesBuilds and repairs musclesProduces hormonesProduces hormonesSupports the immune systemSupports the immune systemReplaces red blood cellsReplaces red blood cellsNo storage site in the body for proteinNo storage site in the body for protein

Protein is not a source of energy!Protein is not a source of energy!

One-fourth of your Calories come One-fourth of your Calories come from Fat!from Fat!

2.25 the calories2.25 the calories Low-intensity exerciseLow-intensity exercise Taste and SatietyTaste and Satiety

FVLP

WGFV

LP

WGFV

LP

WG

LP: Lean Proteins

WG: Whole Grains

FV: Fruits and Vegetables

Daily Nutrition

Good Recovery HabitsGood Recovery Habits

TrainingTraining Cool-down after high-Cool-down after high-

intensity training intensity training sessionssessions

Begin the nutritional Begin the nutritional replenishment replenishment process immediatelyprocess immediately

Follow up with a mealFollow up with a meal

CompetitionCompetition Cool-down soon after Cool-down soon after

your race.your race. High carb-moderate High carb-moderate

protein snack (4:1) protein snack (4:1) immediately after your immediately after your racerace

Follow up with a mealFollow up with a meal

Recovery TipsRecovery Tips

TrainingTraining Bring your after Bring your after

practice snack to the practice snack to the poolpool

Snack on the way Snack on the way home if the drive is home if the drive is longer than a ½-hourlonger than a ½-hour

Have a healthy, Have a healthy, nutritious dinner as nutritious dinner as soon as you get homesoon as you get home

CompetitionCompetition Snack immediately Snack immediately

after your race and after your race and during your cool downduring your cool down

Eat normal and easily Eat normal and easily digestible mealsdigestible meals

Regular food, bars Regular food, bars and gels and drinks and gels and drinks are all acceptable if…are all acceptable if…

Nutrition Facts vs. Supplement Nutrition Facts vs. Supplement FactsFacts

APPROVED

DECLINED

Drink Early and OftenDrink Early and Often

Water weight loss of 2% can impair performance!

Sports Drinks are OK if they are 6-8% Carbohydrates!

The “P” CardThe “P” Card

Armstrong Urine Color ChartArmstrong Urine Color Chart

2

1

3

4

5

6

7

8

GENERAL FLUID RECOMMENDATIONS•Training/Competition of less than 1 hour

Pre: 1 x 8-10 oz of CHO-E During/After: 2 x 8-10 oz of Water or CHO-E

• Training/Competition between 1 to 3 hours Pre: 1 x 8-10 oz of CHO-E (30-60 min pre)

During: 1 x 8-10 oz per hour of CHO-E After - 1 x 8-10 oz of CHO-E (every 30 min. for 2 hrs)

CHO-E = Carbohydrate-Electrolyte drink (eg.,Powerade)

Collect sample in clear plastic container.Hold up to bright light for comparison.

17oC = 63oF

25oC = 77oF

32oC = 90oF

40oC = 104oF

CARB Sources - bread, granola, potato, rice, pasta, fruit, yogurt,juice, Powerade, corn, squash, raisins

PROTEIN Sources - chicken, meat, fish, cheese, yogurt,

tofu, nuts, beans, hummus, peanut butter, beans, eggs, milk, lentils

IRON Sources - beef, shrimp, spinach, tofu, whole grains, peas,

beans, cereal

ANTIOXIDANT Sources - berries, broccoli, carrots, spinach, kale,

apricots, cantaloupe, peanuts, almonds, seeds, tuna, eggs, garlic

SODIUM Sources - salted pretzels, Gatorade, table salt

When traveling internationally AVOID - raw fish, tap water, condiments, meat that is not cooked and hot

The urine color chart is reproduced with permission from Lawrence Armstrong and Human Kinetics and was originally published in Lawrence Armstrong’s book titled Performing in Extreme Environments. The book may be purchased from Human Kinetics by calling 800-747.4457 or online at www.humankinetics.com.

]]]

Hydrated

Possible

Dehydration

DEHYDRATION

Body Weight

(lbs)

Carbohydrate Required to meet

1.2 g/kg

Drink

Examples

Bar

Examples

Food

Examples

120-150 Lbs 65-85 Grams 35-50 oz. of sport drink OR 2 cans of Carnation Instant Breakfast OR 1.5 cans of Boost or Ensure

1.5 PowerBars OR 1.5 PowerBar Harvest Bars OR 1.5 Clif Bars OR 2-50g packages PowerBar Bites

2 cups apple juice or cranberry cocktail OR 2 servings of low-fat yogurt OR 1 cup dried apricots OR 1.5 PBJ sandwich

160-200 Lbs 85-110 Grams 50-65 oz. of sport drink OR 2.5 cans of Carnation Instant Breakfast OR 2.5 cans of Boost or Ensure

2 PowerBars OR 2 PowerBar Harvest Bars OR 2 Clif Bars OR 3-50g packages PowerBar Bites

2/3 cups of raisins OR 4 cups grapefruit juice OR 2 medium bagels OR 4 slices of watermelon OR 1 bagel w/peanut butter

200+ Lbs 115+ Grams 65+ oz. of sport drink OR 3 cans of Carnation Instant Breakfast OR 3 cans of Boost or Ensure

2.5 PowerBars OR 2.5 PowerBar Harvest Bars OR 2.5 Clif Bars OR 3.5-50g packages PowerBar Bites

8 kiwi fruits OR 2 cups canned fruit salad OR 2 PBJ sandwich PLUS 1 serving of yogurt

What to eat after training or What to eat after training or competitioncompetition

Individual RequirementsIndividual Requirements

Low

6 g/kg-carb

1.4 g/kg-prot

High

10 g/kg-carb

1.8 g.kg-prot

Recovery

1.0 g/kg-carb

for up to 3 hrs

Foods:

Carb

total ---

Carb

recovery --- ---

Carb remainder ---

Protein

total ---

First, covert your weight to kg: _____ lbs / 2.2 = _____ kg

Example:Example:

Low

6 g/kg-carb

1.4 g/kg-prot

High

10 g/kg-carb

1.8 g.kg-prot

Recovery

1.0 g/kg/hr-carb

for up to 3 hrs

Foods:

Carb

total 382 636 ---

Carb

recovery --- --- 64

Carb remainder

318

(382 – 64)

508

(636 – 128) ---

Protein

total 89 114 ---

140 lbs / 2.2 = 63.6 kg

Transition Between SeasonsTransition Between Seasons

Do not eat like an Do not eat like an athleteathlete

Clean out your pantryClean out your pantry Low intensity Low intensity

alternative or cross-alternative or cross-training activitiestraining activities

RelaxRelax

Try out Nutrition Tracker!

GO USA!!!GO USA!!!